These Breathing Techniques Will Calm Your Pre-Flight Nerves

For some of us, the prospect of a plane journey is a barrier to getting fully excited about our next vacation. If you suffer from a fear of flying, try these powerful breathing techniques and channel calm all the way from the departures lounge to the arrivals terminal.

Last year science finally figured out how controlling your breath, yoga-style, helps soothe the nervous system. During a study in which they removed the ability of mice to register excited breathing, researchers from the University of California and Stanford University of Medicine identified 175 neurons that keep close tabs on the rapidity of our breathing in order to alert us if something goes wrong.

When we take slow, deep breaths those neurons deduce that everything is fine and you begin to feel calmer. While this mechanism is usually triggered automatically, you can affect it using techniques that slow down and regulate your breath.

Close your eyes and draw your attention to the breath as it exits the lungs. Try to extend the exhale smoothly and consistently, then let the inhale happen without effort. As the breath cycle becomes slower you will start to feel calmer automatically.

Belly breathing

When you’re anxious, your breath becomes shallow and feels as if sits high up in the chest. Focus on the downward motion of the diaphragm. Let your breaths expand the belly rather than the upper chest.

The 4-7-8 technique

Sit comfortably and begin to inhale through your nose for a count of four seconds. Retain the breath for seven seconds, then exhale out of your mouth—letting the air make a “whoosh” sound—for eight. Repeat until you feel focused and relaxed.

Alternate nostril breathing

This is a yogic pranayama technique known as “Nadi Shodhana” that pacifies the nervous system. Start by folding the middle and pointer fingers on your right hand towards the palm, then place the thumb on the right nostril and the ring finger and pinky on the left. Start by covering one nostril and inhaling through the other, hold the breath at the top for a moment, and exhale through the opposite nostril. On the next breath start the flow of air in the other direction.

Since you are here, we would like to share our vision for the future of travel - and the direction Culture Trip is moving in.

Culture Trip launched in 2011 with a simple yet passionate mission: to inspire people to go beyond their boundaries and experience what makes a place, its people and its culture special and meaningful — and this is still in our DNA today. We are proud that, for more than a decade, millions like you have trusted our award-winning recommendations by people who deeply understand what makes certain places and communities so special.

Increasingly we believe the world needs more meaningful, real-life connections between curious travellers keen to explore the world in a more responsible way. That is why we have intensively curated a collection of premium small-group trips as an invitation to meet and connect with new, like-minded people for once-in-a-lifetime experiences in three categories: Culture Trips, Rail Trips and Private Trips. Our Trips are suitable for both solo travelers, couples and friends who want to explore the world together.

Culture Trips are deeply immersive 5 to 16 days itineraries, that combine authentic local experiences, exciting activities and 4-5* accommodation to look forward to at the end of each day. Our Rail Trips are our most planet-friendly itineraries that invite you to take the scenic route, relax whilst getting under the skin of a destination. Our Private Trips are fully tailored itineraries, curated by our Travel Experts specifically for you, your friends or your family.

We know that many of you worry about the environmental impact of travel and are looking for ways of expanding horizons in ways that do minimal harm - and may even bring benefits. We are committed to go as far as possible in curating our trips with care for the planet. That is why all of our trips are flightless in destination, fully carbon offset - and we have ambitious plans to be net zero in the very near future.